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  6. Chia seeds vs. Beef Stroganoff

Chia seeds vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the main differences between chia seeds and beef Stroganoff?

  • Beef Stroganoff has less fiber, phosphorus, copper, selenium, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc than chia seeds.
  • Chia seeds' daily need coverage for fiber is 135% higher.
  • Chia seeds have 168 times more magnesium than beef Stroganoff. Chia seeds have 335mg of magnesium, while beef Stroganoff has 2mg.
  • Chia seeds have a lower glycemic index than beef Stroganoff.

We used Seeds, chia seeds, dried and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this comparison.

Infographic

Chia seeds vs Beef Stroganoff infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +16650%
Contains more CalciumCalcium +3055%
Contains more PotassiumPotassium +190.7%
Contains more IronIron +777.3%
Contains more CopperCopper +824%
Contains more ZincZinc +316.4%
Contains more PhosphorusPhosphorus +1620%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +626.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +22%
Contains more Vitamin B1Vitamin B1 +1450%
Contains more Vitamin B2Vitamin B2 +88.9%
Contains more Vitamin B3Vitamin B3 +8730%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +36.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

All nutrients comparison - raw data values

Nutrient Chia seeds Beef Stroganoff DV% diff.
Polyunsaturated fat 23.665g 0.246g 156%
Fiber 34.4g 0.6g 135%
Manganese 2.723mg 118%
Phosphorus 860mg 50mg 116%
Copper 0.924mg 0.1mg 92%
Selenium 55.2µg 7.6µg 87%
Vitamin K 102.8µg 86%
Iron 7.72mg 0.88mg 86%
Magnesium 335mg 2mg 79%
Calcium 631mg 20mg 61%
Vitamin B3 8.83mg 0.1mg 55%
Vitamin B1 0.62mg 0.04mg 48%
Fats 30.74g 4.6g 40%
Zinc 4.58mg 1.1mg 32%
Protein 16.54g 5.1g 23%
Calories 486kcal 98kcal 19%
Sodium 16mg 435mg 18%
Carbs 42.12g 9g 11%
Vitamin B12 0µg 0.26µg 11%
Vitamin A 84µg 9%
Potassium 407mg 140mg 8%
Cholesterol 0mg 21mg 7%
Vitamin B2 0.17mg 0.09mg 6%
Vitamin B6 0.06mg 5%
Folate 49µg 67µg 5%
Saturated fat 3.33g 2.324g 5%
Choline 18mg 3%
Monounsaturated fat 2.309g 1.556g 2%
Vitamin C 1.6mg 0mg 2%
Vitamin E 0.5mg 0.41mg 1%
Net carbs 7.72g 8.4g N/A
Sugar 1.68g N/A
Trans fat 0.14g N/A
Tryptophan 0.436mg 0%
Threonine 0.709mg 0%
Isoleucine 0.801mg 0%
Leucine 1.371mg 0%
Lysine 0.97mg 0%
Methionine 0.588mg 0%
Phenylalanine 1.016mg 0%
Valine 0.95mg 0%
Histidine 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +224.3%
Contains more FatsFats +568.3%
Contains more CarbsCarbs +368%
Contains more OtherOther +242.9%
Contains more WaterWater +1277.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains more Mono. FatMonounsaturated fat +48.4%
Contains more Poly. FatPolyunsaturated fat +9519.9%
Contains less Sat. FatSaturated fat -30.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.